High Fiber Foods

There are many benefits of adding some high fiber foods to our diets. The positive effects of dietary fiber have been the subject of numerous health articles and they range from weight loss to lowering our risk of heart disease. Fiber not only improves our health, but it can fill us up and reduce mid-meal hunger pangs. Because dietary fiber is not actually digested by the body, it helps fill up the stomach and aids in digestion as food passes through our body. As you start adding more high fiber foods to your diet, be sure to drink plenty of water. This helps the fiber properly dissolve and expand, and it also is the world’s best thirst-quencher (It’s also zero calories, caffeine & chemical free, and can be quite economical if you have a clean source!)

Dietary fiber comes in two forms:

Soluble – Soluble fiber dissolves in water and can be found in oat bran, oatmeal, beans, citrus fruits, apples, and carrots. Soluble fiber is credited as a good way to lower cholesterol levels in our blood.

Insoluble - Insoluble fiber aids the digestive system by moving material through quicker. This type of fiber is sought after to relive constipation and can be found in vegetables, nuts, wheat flour, and wheat bran.

When we eat sugary foods, our bodies get a quick source of energy and usually leave us craving more energy shortly thereafter. When we eat high fiber foods, we get a more gradual energy release and a stomach full of food that takes longer to digest. Why does this matter? If we go to the vending machine and chose a candy bar, we’ll satisfy our hunger for a little bit but we’ll looking for more sugar in less than an hour. If we chose popcorn, we’re more likely to be satisfied for a longer period of time…not to mention consuming far fewer calories and grams of fat.

Below is a table of high fiber foods and their calories, if you’re counting calories. See which foods appeal to you and would be good substitutes for some of your existing snacks or meal items. I started eating oat bran for breakfast a few years ago and have really enjoyed it the fact that it fills me up; it helped reduce my cholesterol levels, and it’s an overall warm and tasty meal. See what foods below can help improve your overall health, and help you attain your fitness goals:

Table: High Fiber Foods

Food

Calories

Fiber (grams)

Almonds - 1/4 cup

56

2.4

Apple - medium

70

4.0

Baked beans - canned

180

16.0

Baked potato - 7 oz

140

5.0

Banana - medium 8"

100

3.0

Beans, Pinto - 1/2 cup

160

16.0

Beans, Lima - 1/2 cup

150

5.8

Beans, Kidney - 1/2 cup

95

9.7

Beans, Green - 1/2 cup

10

2.1

Bread, white (2)

160

1.9

Bread, rye (2)

110

5.8

Bread, wheat (2)

120

6.0

Broccoli - 1/2 cup, raw

20

4.0

Carrots - 1/2 cup

20

3.4

Cereal, Cheerios - 1 cup

100

3.0

Cereal, All Bran - 1/2 cup

90

10.4

Cereal, Oatmeal Squares - 1 cup

210

5.0

Cereal, Cornflakes - 3/4 cup

70

2.6

Cereal, Rice Krispies - 1.25 cups

120

0.0

Cereal, Wheaties - 1 cup

100

2.0

Cereal, Raisin Bran - 1 cup

200

5.0

Chick peas - 1/2 cup

90

6.0

Corn, 1/2 cup

65

5.0

Cranberries, 1/2 cup

245

4.0

Lentils - 1/2 cup

190

6.5

Macaroni (Pasta) - 1 cup

200

5.7

Oatmeal - 3/4 cup

210

7.6

Oat bran - 1/2 cup

200

18.6

Orange - medium

70

2.4

Peach - medium

40

2.5

Pear - medium

90

4.0

Peas, green - 1/2 cup

60

9.1

Popcorn, 94% FF - 6 tbsp

240

8.0

Rice, white - 1/2 cup

80

2.0

Rice, brown - 1/2 cup

85

5.5

Spinach, cooked - 1/2 cup

25

6.9

Strawberries - 1 cup

45

3.0

The next time you reach for the cookie jar or make a run for the ending machine, try some of the high fiber foods above for a snack. They’ll satisfy your hunger and help improve the health of your heart. Try packing a baggie of cut vegetables or a piece of fruit if you’re on the go. High fiber foods can help get you on the path to eating right…and eating less!